Butternut Buckwheat Burgers

I am enjoying playing with my food and trying new recipes while I follow the stay at home orders. Perhaps some of the new recipes will become staples in our cooking routine once things get back to a schedule that somewhat resembles early 2020.

My blank canvas was Bob's Red Mill Buckwheat Groats. Bob's Red Mill promotes buckwheat as part of their a "Grains of Discovery"line. Their buckwheat is gluten free, non-gmo, and organic.  The buckwheat is easy to prepare as it is a 2:1 ratio of water to buckwheat groats.

I made a double batch of buckwheat and used my leftover buckwheat to make the delightful burger recipe I am posting here.

 

 

 

Ingredients (4 medium/large burgers or 6 to 8 sliders) 

• 2 cups of cooked buckwheat groats
• 2 cups of roasted butternut squash
• 1 tsp chili powder
• 1/2 tsp oregano
• 1 tsp paprika
• salt and pepper to taste
• 1/4 cup diced sweet onion (raw or sauteed with the garlic until translucent) 
• 4 cloves of garlic diced (or 2 tbsp)
• Gluten free flour or gluten free panko to coat the patties (I used walnut flour for this recipe)
• Olive oil (just enough to make the  patties not stick to the pan)

Instructions:

• If the buckwheat and butternut squash are cooked, all you have to do is assemble the ingredients. Otherwise, prepare the buckwheat and roast the butternut squash (roast at 350 for 30-45 minutes depending on size of the squash).
• Combine all ingredients
• Form into patties the size you prefer and coat with the gluten free flour/bread crumb mixture.  
• Sautee for 3-5 minutes on each side
• Serve on a gluten free bun (I used Schar Ciabatta Rolls in this picture) with hummus, ketchup and mustard, or toppings of choice

NOTE: If you wish patties that stick together even more, prepare 2 flax eggs and include in the mixture. (1 TBSP ground flax seeds + 3 TBSP water ... combine ...l et rest 5 minutes = 1 egg)
 

White Bean Pasta

I have quite a bit of dry beans in my house as I like to cook with beans. I prefer to soak them to hydrate them rather than purchase them from a can. This allows me to control the sodium.

In this recipe I used two cups of white beans that I hydrated. You can use canned beans. If you do use canned beans, I suggest you drain and rinse the beans before adding them to the pasta.

Ingredients: (serves 2)
3 cloves of garlic
1/2 cup red onion (diced)
1 medium zucchini (diced)
1/4 cup sun dried tomatoes
2 cups beans
2 cups dry gluten free pasta





Instructions:

• Boil the water to cook the pasta 
• While the water is boiling, sautee the vegetables in a pan (I prefer el dente)
• Add the pasta to the water
• When the pasta is done, drain most of the water saving about 1/4 cup to add to the vegetables  
• Add the pasta, water, and beans to the vegetables in the pan and combine
• Stir and cook until liquid is absorbed

Sprinkle with grated Parmesan  cheese and/or fresh basil
Serve with a side of gluten free bread

Mover Over Pumpkin Spice, Here Comes Peppermint

Peppermint is a popular flavor during the holidays

The fresh taste of peppermint offsets many of the indulgent choices people make over the holidays. Peppermint not only tastes good, but it has health benefits too.

Peppermint Invokes Nostalgia

Peppermint is a flavor that brings back feelings of childhood. We all want to return to a simple time where enjoying a candy cane with your friends afterschool was the most pressing thing that needed to be done! 

Peppermint Has Health Benefits

Ancient cultures have used mint as a digestive aid to reduce gastric distress. That tradition has been passed along and is still prevalent today. When you see peppermint choices everywhere you look this holiday season, consider giving in to the temptation once-and-a-while. It might just be good for you!

Peppermint Reduces Daytime Fatigue

Studies have shown that adults consuming a peppermint oil capsule had less cognitive fatigue than their counterparts that did not have the capsule. Studies have also shown that people who are in a room with peppermint oil being diffused are less sleepy than those in an odorless room.

Peppermint Oil Reduces Menstrual Cramps

Peppermint is a proven muscle relaxant. Women who took peppermint extract capsules and those that took NSAIDs both experienced a reduction in menstrual cramps. Peppermint is a natural remedy that caused less nausea and diarrhea than pharmaceutical drugs.

Peppermint Unclogs The Sinus Cavity

Menthol, an active component in peppermint, improves the perception of airflow in the nasal cavity. Due to its antiviral properties, menthol is known to also reduce infection-induced sinus clogging.

Peppermint Calms an Upset Stomach

Studies on people with gastrointestinal disorders have found that peppermint reduces frequency, duration, and severity of abdominal paint. 

Peppermint Decreases Seasonal Allergy Symptoms

Rosmarinic acid is a compound found in peppermint, as well as rosemary and other plants in the mint family. Studies have shown that people and animals who took a supplement experienced fewer allergic symptoms.

Peppermint … All Year

Peppermint flavor can be found 365 days of the year because it not only tastes good but has health benefits. This aromatic herb in the mint family is most often used as a flavoring in breath mints and candies as well as brewed as a caffeine-free tea. The leaves of peppermint contain several essential oils, including menthol, menthone, and limonene. Menthol is the extract that provides the recognizable minty scent and cooling effect on taste buds.

Disclaimer: “This post (or portions of this post) was provided by New Hope Network. I am a member of the New Hope Influencer Co-op, a network of health and wellness bloggers committed to spreading more health to more people.”

Invite Aronia Berries Into Your Life

Aronia Berries ... Where Have You Been My Whole Life?

Recently I have become aware of Aronia Berries also known as chokeberries. For some reason, they have passed me by for many years!

Research concluded they have medicinal benefits

These small, dark berries are packed with plant antioxidants and provide many health-promoting properties.According to Medical News Today, studies have shown that aronia berries may prevent the growth of colon cancer and have protective qualities for those experiencing breast cancer. Further research has shown that aronia berries boost the immune system and reduce inflammation associated with diabetes. Studies has also shown that the berries have insulin resistant properties and may be helpful in preventing diabetes.

The berries are packed with nutrition

Aronia berries contain 10% of the RDA for vitamin C so they are a great addition to your diet during cold and flu season. (The Native Americans used the berries as a cold remedy.) These low calorie, high fiber berries also contain folate, iron, and vitamins A and E.

There are many uses for the berries

Many people do not eat the berries as they have a mouth drying effect. Aronia berries are generally found used in juices, jams, syrups, teas, and wines. Tohi has a great product containing aronia berries. The beverages come in a variety of flavors like the blackberry raspberry pictured here.

Blueberry Crumble Muffins

Blueberry Crumble Muffins

Muffins with morning sun coming in through the blinds. 

What a sight to wake up to on a weekend morning!

The  blank canvas I started with today was Mom's Place Gluten Free Blueberry Muffins w/ Crumble Topping. I love customizing a packaged product to create something unique. The muffins themselves without the changes taste great, just like homemade. The muffins with the modifications add a kick of flavor.

I modified the package directions and added the following to the mix:

• 1/3 cup oil
• 2 flax eggs
• 1 cup plain Greek Yogurt *See NOTE
• 1 tbsp vanilla extract
• 1 cup fresh blueberries
• 1 cup ground flax seeds
• 1/4 cup water
• 1/4 cup diced fresh ginger 

NOTE: to make vegan ... soak 1 cup of cashews in water overnight and blend

The taste and texture calls you back for more!

I followed the package directions for the following:

• I added 2 melted tbsp unsalted butter to the crumble mixture NOTE: add coconut butter to make vegan. Next time I will add 1/2 the crumble as it is a sweeter topping than I normally use. I will also add 1/4 cup of oats. I will save the other 1/2 for another batch at a later time.
• I used large muffin tins and filled them 1/2 full of the muffin batter and topped them with the crumble mixture. 
• I sprayed the muffin tin rather than use a liner as the packaged suggested. Next time, I will use a liner for ease in clean up and storage.  

I Just Can't Get Enough ... Grounded Snacks

Lundberg Family Farms Continues to Delight Customers

Not only does Lundberg Farms create excellent sweet and savory rice cakes that are enjoyed by people of all ages, but they also create baked grain bites that are masterful. Each flavor, made from flavors curated from around the world, and enhances your meal.

I had an opportunity to try the product at the Nourished Festival in San Diego in February. Since that time, they have been a regular inhabitant of my cupboards!

Raspberries for Heart Health

February is HEART HEALTH MONTH

Many social media posts cover the many heart health benefits of exercise. There are many foods that are heart healthy too. This month we will look into heart healthy foods.

Heart Healthy Foods

According to WebMD, top heart healthy foods include:

• Raspberries
• Salmon
• Walnuts
• Fat Free or Low Fat Milk/Yogurt
• Chickpeas
• Oatmeal
• Olive Oil
• Dark Chocolate
• Avocados
• Unsalted almond butter
• Red grapes

 Raspberries

Raspberries are high in heart healthy fiber (8 grams/cup) and provide 25% of your recommended intake for vitamin C and manganese. They are low in fat and have high levels of polyphenols, which help reduce heart disease risk as well as treat digestion issues, diabetes, and
neurodegenerative disease. 

Keep aware of the Environmental Working Group's Dirty Dozen List which includes produce that has the most contamination. People should try to find organic options for items on this list when possible.  Raspberries are not on this list, but other berries like strawberries and blueberries are. 

Raspberry Recipes

I have been a fan of raspberries since my mother took me raspberry picking as a child! Looking back on it, I am not sure how many berries I ate compared to the berries that made it to the container to take home. There is nothing like fresh picked fruit! Other than eating raspberries on their own, I enjoy using them in recipes. One way I enjoy using raspberries to make their flavor the highlight of the dish is to add them to greek yogurt for breakfast. Read my recipe for raspberries, Greek yogurt, and Beet Powder at Beet Powder...ADD THE RED. Below is pictured Greek Yogurt and Raspberries without anything else. You can use plain or vanilla yogurt. Adding a few sprinkles of cinnamon is a great option as it also can reduce heart disease risk. 

Nourished Festival in Del Mar, California

For years the Gluten Free and Allergen Friendly Expo has been visiting cities around the country to provide opportunities for companies and consumers to connect. This year, they are coming back to the San Diego area ... with a new name, the Nourished Festival.

The Nourished Festival is the Largest Gluten Free, Allergy & Special Diet Festival in the United States!

 

What can I expect?

The show is meant to meet the needs of people with a diverse array of health conditions. All products are gluten free however, many booths do contain other allergens. The show features classes and exhibitors from both national and local companies. You will have an opportunity to sample products and purchase product to take home. Come ready to sample and talk to people that share common food interests! You will learn about new products and have a great time!

Buy Tickets in Advance

Click here to get tickets to the event February 9 and 10, 2019 from 10-3 at the Del Mar Fairgrounds. Tickets are 30% off until 1-18-19 and 20% off until 2-8-19.

Join me for an opportunity to connect with great companies and find allergy friendly foods in which you will fall in love! Details about classes, exhibitors, and parking can be found by following this link.

I am excited to attend the Nourished Festival! 

Locations of 2019 Festivals 

Visit the Nourished Festival website for specifics if you are in the following areas:

• San Diego, CA
• Atlanta, GA
• Sandy, UT
• Denver, CO
• Schaumburg, IL
• Worcester, MA 
• Dallas, TX
• Seattle, WA
• Secaucus, NJ
• San Mateo, CA

Gluten Free Dining at the Great Maple in La Jolla

Gluten Free Dining in San Diego 

The Great Maple 

Located in the UTC Mall

The Great Maple Restaurant in the UTC Mall in La Jolla is a great place to go if you are looking for gluten free food. Chef Joe Guerra will modify dishes to fit the dietary needs of guests. Consider The Great Maple when you are looking for a place to meet friends, take out-of-town guests, go on a date, have a business meeting, or celebrate with your group.  The UTC Mall is a hub of activity as it remodels and expands into a San Diego destination. Check out the restaurant and explore the mall!

Happy Hour

Happy hour is every day from 3:30 PM – 6:30 PM. A cannot miss item on the happy hour menu is the 1/2 Cobb Wedge (the full size pictured above is available on the main menu). The chef prepares each dish like a work of art. Not only is it plated with care to make a delightful presentation (after all, we eat with our eyes first) but the dish is filled with layers of flavor and texture to satisfy your appetite. 

Another cannot miss dish on the menu is the Charred Cauliflower Hummus. To make it gluten free you omit the flatbread and add additional veggies for dipping. The taste is unlike any hummus I have ever had. The charred cauliflower’s earthy taste and the honey’s sweetness add to the chickpeas to create a flavor masterpiece.

Starters

The Truffled Devil Eggs are a must-try, rather a must-share! They art artistically served on a bed of frisee lettuce and topped with a delicate parmesan lace.  Although, the portion is enough to share; the taste is so good you will not want to share! The whimsical looking presentation made me want to eat this appetizer with my fingers.  I did with a big smile on my face. The flavors and textures were delightful. The food is comfort food that mom used to make, elevated with sophisticated flavors and artistic presentation. 

Mains

A new dish to the menu is the Grilled Chicken Bowl. It can me made gluten free by swapping the ancient grains for snap peas. This dish is a delight; it is light and satisfying. The chicken was tender, the brussels sprouts delicate, the snap peas crispy, and the cauliflower hummus spicy. I could come back for this dish on a daily basis! Other proteins can be substituted for the chicken so that you can keep coming back for more and not have the exact same dish each time! 

Brunch Classics

Another new dish added to the menu this fall is the Breakfast Smash. This warm and hearty dish is definitely sharable! The savory dish has soft fingerling potatoes, crunchy onions and red bell peppers, and creamy cheese melting down the potatoes. The depth of flavors and textures is satisfying. This hearty dish will prepare you for a workout at one of the fitness facilities in the mall!

Signature Dishes

Two of Great Maple’s signature dishes are the French Toast Logs and Fried Chicken and Doughnuts. Both dishes are not gluten free but give you a sense of the elegant comfort food on the menu. The Great Maple has something for everyone. Make plans to go there today!

Visit The Great Maple for locally sourced food that is made-to-order.  The portions are large and sharable and the dishes remind you of food mom used to make, turned elegant.

Put a ZING in your step

You ARE what you eat

If you wish to maintain an active lifestyle and/or push your body physically you need proper nutrition to make that happen. Hydration and proper nutrition can fuel a workout as well as help you recover from physical exertion.

Zing Bars put a ZING in your step. 

They contain  NATURAL ingredients and are:

• low in sugar
• gluten free
• soy free
• vegan
• NON-GMO

They taste great and satisfy you for a long period of time. Zing Bars are a healthy snack that will help fuel your active lifestyle.

Pack a Nutritious Bar

Zing Bars were developed by registered dietitians. They contain high protein, good fats, and good carbs to fuel people who lead active lifestyles. The long lasting energy provided by Zing bars make them perfect to take with you to the gym, on a bike ride, on a hike, or even on a road trip or flight. They are a great snack to bridge the time between lunch and dinner when you include a workout after work or errands you need to accomplish or attending a child's sporting event.

Handfulls Snacks ... Enjoy by the Handful or in Your Favorite Recipe

I have fallen in love with Handfulls Snacks! Their Crunch Bites line of products are great to enjoy BY THE HANDFUL or to add to salads for some extra CRUNCH and protein!

Crunch Bites add a rice cracker shell, a crunch, to the California Almond! They come in a variety of flavor profiles for you to enjoy!

Crunch Bites or Fusions can be added to a salad to add flavor and texture. The image below shows adding a HANDFUL of Crunch Bites to a salad! Read my recipe for A Simple Salad With A Crunch.

Handfull Snacks Fusion line of nuts, seeds, and dried fruits are great BY THE HANDFUL as well as used in recipes! They come in a variety of flavors, savory and sweet! I have enjoyed baking Fusions into gluten free breads, sprinkling them on my Greek Yogurt for breakfast, adding them to salads, and adding them to fried rice. The possibilities are endless! The flavors are superior! 

I enjoy adding Fusions to recipes. I made Strawberry Nut Bread using CABO CATAMARAN CRUNCH and created a gluten free bread that was moist, flavorful, and satisfying!

Breakfasts can be made magical with the addition of Handfulls Snacks.  A Gluten Free Breakfast with a Fusion of Flavors includes Denali Mountain Mix with adds great flavor and texture at the start of a HOT day!

Blogfest 2018 ... Fitness, Food, Friendships, and Learning

BlogFest at IDEAWORLD 2018 was an amazing experience! I believe in the saying, everything is better when you can share it with another person! I was lucky to be able to share my time at BlogFest with a great friend.

BlogFest provided both of us an opportunity to meet, learn from, and begin to collaborate with others! It was inspiring to be in a room filled with people who share your passions and goals! Our great speakers provided their insight, experience, and motivation. Casual conversations with one another provided connections to our blogging communities.

San Diego 

San Diego was a great host city with the convention's location near the airport. The downtown area was walkable and provided many options for restaurants and entertainment.

Fitness

Blogfest was past of IDEAWORLD 2018. When not attending BlogFest workshops, we had the opportunity to attend the EXPO and IDEAWORLD classes. The classes were opportunities to experience new trends in the industry and learn from experts; they were a blast! Thanks Frog Fitness for the workout and being one of our sponsors!

Food
Many of the bloggers at blogfest focus on food as well as fitness. I loved our presenters, sponsors, and exhibitors at the EXPO. Each came with a wealth of knowledge to share with us so we could get the message out to our audience. I want to thank Be Better Bars for the extra bars they gave out to us. Not only were there enough for us to try each flavor, but we were given extra to give out to people in our classes or as an online giveaway. I used the bars as an incentive in class during the month of July.

I am so excited that California Almonds gave us a cute tin to store a serving of almonds (23). I now carry one tin in my purse and one in my yoga mat bag (instead of the almonds in Ziploc Bangs I had been using) so I always have a healthy snack if I need it!

California Almonds inspired me to make a batch of gluten free almond granola. Read my recipe for Gluten Free Almond Granola ... Start Your Day the California Almond Way!


PreCon to PostCon
BlogFest started in advance of our gathering in San Diego. We had a great opportunity to participate in an online learning PreCon. The speakers were top notch and I want to give a shout out to each and every one of them. I learned so much about blogging and gaining an audience through each person's perspective. A goal I have for the rest of the year is to learn more about PodCasts and to incorporate Facebook Live and Instagram Stories into my blogging. If you do not already, follow me on Instagram @healthyrecipevariations.